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For years, static stretching pre-workout or prior to sport activities was thought to prepare the body for more intense exercise by improving performance and reducing injuries.
A couple of recent studies show, however, that dynamic stretching – or an active movement-specific warm up involving continuous motion is superior to static stretching prior to a workout. Results from a 2013 study by Stephen F. Austin State University revealed that individuals who did static stretching before an activity found their performance impaired, while researchers in Croatia, in reviewing 104 past studies on stretching, discovered that static warm-ups inhibit movement and strength.
Just how much of an impact can improper ‘static stretching’ have on your performance? According to findings, a runner may be three percent slower, an athlete’s strength may decline up to nine percent, and coordination of explosive movement may noticeably decrease.
Static stretching involves placing muscles at their longest possible lengths and holding for 20 to 30 seconds while the body is at rest. These techniques were believed to protect an athlete from injuries, but doing static stretches before a game or practice has been found to lower the muscles’ core temperature and make them less powerful. Though static stretching elongates the muscles, the athlete may be worse off once the game starts.
Dynamic stretching, by contrast, is based on gradual increases and involves smooth rather than jerky movements. Although specific exercises vary, the concept is the same: Holding the stretches for a few short bursts and then a few intervals of the planned activity. The targeted muscles loosen, so essentially all muscles that may be used during an activity get involved.
Ideally, the main components of a warm-up should be aerobic activity, dynamic stretching, and sport-specific dynamic exercise. It is still important to static stretch, but save it for after the activity or separately altogether. Static stretching is more effective than dynamic stretching at lengthening muscles. So athletes should still static stretch to reduce the risk for injuries such as patellofemoral pain syndrome at the knee or hamstring strains, as well as to increase flexibility.
If you’re looking to start stretching properly, what can you do?
If you’re a runner, dynamic stretching begins with a few minutes of light jogging. Then, doing some of the following, 30 times for each leg:
- Knee hug
- Soldier walk
- Butt kicks
- Lunges
- Leg swings for hamstrings and IT Band
Of course, the recommended stretching varies with the activity. For a baseball player, dynamic stretching will further encompass exercises for the upper extremities, including shoulder circles and trunk rotations.
If you’re unsure about where to start, contact a Certified Athletic Trainer to learn more.